06-29-26

Complex
3 Deadlifts + 2 Hang Cleans + 1 STO

22′ AMRAP – Team of 2
52 – 42 – 32 …..
Calories Row or Ski
Deadlifts*
*Partner must be in dead hang to accumulate DLs.

06-26-26

22′ AMRAP – Team of 2-3
120 DU / 300 Singles
60 TTB / 120 Knees to 90
50 Calories Machine

06-25-26

NFT Bench Day
30 – 25 – 20 – 15 – 10 – 5
Close Grip Bench Press (Get Heavier / Stay Unbroken)
200m Run
25 Abmat Situps

06-24-26

Overhead Presses
– 5 Sets Working Up to a Heavier 5 Rep Strict Press
– Drop 20% for 3 More Sets 0f 10 Push Press

15′ AMRAP – Team of 2
60/50 Calorie Machine
50 DBL DB Curls 30/20
*Split Work as Needed

06-23-26

Squat Cleans
15′ to Work to a Moderate 5 Rep

14′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 ….
Hang Squat Cleans
200m Run
2x Pushups

06-22-26

Front Squats
1. 10′ to Find Moderate 5 Rep
2. 5 Rounds X 1′ EMOM 5 Reps

For Time – 14′ CAP
1000/900m Row
50 Abmat Situps
25 Burpees
500/450m Row
50 Abmat Situps
25 Burpees

06-19-26

Push Press
15′ to Work to Solid 3 Rep

15′ AMRAP
10 Pull Ups
10 Deadlifts (@ heavier of push press # or BW)
200m Run

06-18-26

Endurance Conditioning – 30′ Team of 2-3
Max Calories
*Switch Every 25/20 calories until 300 calories, Then switch every 20/15 Calories for the Remainder of the 30′

06-17-26

NFT Bench Day
5 CG Bench
5 Clusters
*Going Up in Weight Each Round

06-16-26

Strength:
10 DBL DB Strict Press
5 Strict Pullups (Weighted if Possible)

12′ AMRAP
20/15 Cal Row/Ski
20 Alt Hang DB Clean
20 Goblet Squats